Weight loss post knee surgery

Question
QUESTION: Hi there.  I used to be a very active person (6.3" 180pounds) but have not been able to exercise for a year and recently had knee surgery.  I am now (250pounds) and cannot jog for at least another year. (only light cycling) I need some advice on where to start!

ANSWER: Hi James,
Before I get to the exercise portion, I just want to make a note that even more important than the exercise will be what your nutrition consists of (foods and frequency). If you think you need some help there let me know.
As for exercise, before I can recommend anything, what exactly happened to the knee, what did the surgery entail?

-Mark
feel free to email me [email protected]

---------- FOLLOW-UP ----------

QUESTION: Thanks for your reply.
I've been playing basketball very actively all of my life and my articular cartilage has taken a lot of wear and tear.  I had an ACI on my right knee and may need another on my left in a few years.  It is possible to do light jogging (on a spring surface) in six months or so.  But I'm worried about my weight right now as I've never been this big!

Answer
Sorry James for my delay to your question.

I would start with the cycling for cardio or even elliptical if you have access to one. Gradually work your way up in duration just a few minutes per week. I would also incorporate some intervals in at least every other cardio session. Basically, start with 30 secs fast speed and/or high resistance, followed by 90 secs recovery, reducing the speed and/or resistance. The 30 secs should be tough enough to make you look forward to the recovery portion. Interval training has been shown to be superior for fat loss rather than just regular cardio.

I would also start with a basic weight training program for the upper body. Picking one exercise per muscle group (chest, back, biceps, triceps, shoulders, abs), and doing that 3 x week for 2 sets of 15 reps to start, then progress to 3 sets. Just start slow in the beginning, but be sure to make it challenging after a few workouts.

Kind of tough to give specific info here via email.

-Mark

ps- if you need further help check out my website, www.fitnessxpressu.com  as you can get complete workouts with videos of each exercise there

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